Training for the CHaD HERO


Training with RVC for the CHaD HERO

River Valley Club (RVC) is committed to supporting the 2018 CHaD HERO, and we are excited to share some of our team’s top training tips with you. Looking for camaraderie and not on a team yet?  You are welcome to join ours!  RVC is offering fundraising incentives to help Team RVC members prepare for the 2018 CHaD HERO, including a dedicated group training program designed by RVC Trainer, Tara Ebejer for those who raise $250.   In addition to the free training, you also receive a free membership with full access to the Club during the training period dates if you raise $500 or above. Already on a team? Consider developing your own set of incentives to keep your members motivated and optimize their fundraising efforts.

How to Take Your Training from Mindless to Mindful:

Creating a mindful training program will ensure that your body is properly conditioned to step onto the start line, injury free and ready to go. There is nothing more disappointing than not being able to step onto the start line on race day due to an injury or lack of preparation.  Whether you are training for the 5K walk or run, hike, bike or half marathon you will benefit from these 5 Mindful Tips:


More than before, flexibility training has become a key component in all training programs. Some benefits to flexibility training are: correction of muscle imbalances, increase in joint range of motion, decrease in muscle tension, relief of joint stress, and maintaining muscle optimal length.  Runners should focus on calves, IT Band, Quadriceps, hips and hamstrings.  Before your workouts you should be foam rolling (self-myofascial release) followed by dynamic stretching. Foam rolling is a stretching technique that focuses on both the neural and fascial systems in the body which are fibrous tissues that surround and separate muscle tissue.  Adhesions or knots are created in the fascia with everyday activities and exercise.  You use a foam roller to apply gentle force to the knots. The muscle fibers are altered from a bundled position into a straighter alignment with the direction of the muscle or fascia. This helps restore the body back to its optimal length of function. Remember to hold the force onto the knot for 20 seconds, keep relaxed and breathe! Dynamic stretching of muscles using force production and momentum to move the joints through full range of motion, so stretching while moving. Some examples are inchworms, spidermans, pigeons, etc. At completion of your exercise session, you should incorporate static stretching.  This is holding a stretch, without movement for 30-60 seconds.


  The number one reason to cross train is to prevent injury. Doing the same exercise (running) over and over again can cause an overuse injury. By including cross-training exercises you can help your body recover while building strength, endurance and flexibility.  Incorporate exercises for your core, such as planks, bridges and push-ups. Strengthen your legs by performing lunges and squats. There are so many benefits to resistance training!

  • Improved cardiovascular efficiency – benefits runners
  • Increased bone density
  • Decreased body fat – makes runners FASTER
  • Increased metabolism
  • Increased strength
  • Improved mental state
  • Decreased stress
  • Increased energy & stamina
  • Look and feel better
  • It’s FUN!

It is never a good idea to go from ZERO to 100 in any activity.  Start out slow and add mileage by about 10% per week. Create a training schedule and work out your weekly mileage.  Start easy with the cross training such as bodyweight squats before weighted squats.


You do not need to be training 7 days a week. Rest days allow your body to recover and adapt.  Resting is just as important as working out because it is an equal part of the total process.  It allows your muscles, nerves, bones and connective tissue time to rebuild. Schedule in rest days and listen to your body.  2 days of rest is ideal spread out during the week. Sleep is very important for overall health and studies show that sleep deprivation correlates with many diseases, including obesity and heart disease.


Fuel your body for performance! The best way to do that is to eat unprocessed, whole foods.  Eat a combination of meat, fish, eggs, vegetables, fruits, nuts, seeds, as well as healthy fats, and oils. Every meal should include a protein, lots of veggies and carbs such as potatoes, sweet potatoes, whole grain oats, etc.  Carbs are not the enemy and you need them to fuel your body.  Avoid processed foods and sugar.

TaraEbejer Head Shot

To find out more about joining Team RVC please contact Team Captain, Taylor Haynes (